Workout Instructions 

  • Do exercise #1 for 60 seconds.

  • Take a 10-second rest.

  • Repeat 6 times.

  • Do this for each exercise.

STEP 1

Side to Side Reach Crunch

  • Reaching toward the side of your opposite knee as your shoulder blade lifts off of the floor.Dig your heels in, push your butt back, drop it twice and return to center.Dig your heels in, push your butt back, keep your chest lifted and stay low.

STEP 2

Squat Overhead Press With Dumbbell

  • Dig your heels in, keep your chest lifted. At the top of the move make sure to not arch your back. Keep your core tight.


Tip: You can do this exercise with a dumbbell or kettlebell for a greater challenge.

STEP 3

Lateral Bound

  • Heavy on your heels, jumping to the side and staying low and using your arms for momentum.

STEP 4

Push-ups

  • Hands even with chest, keeping a straight body lower toward the floor and exhale to the top.

STEP 5

Bicycle Crunch

  • Fingertips support your head, shoulder lifts up toward the opposite knee.

STEP 6

Curtsy Lunge

  • You are doing a lunge with a little bit of an angle. The back leg hides behind the front leg. You are still heavy on the front heel. ​

STEP 7

Squat Quarter Turn Jump Lunge

  • Jumping from a wide squat into a lunge with a quarter turn.

STEP 8

Stationary Pulse Lunge

  • From a lunge position, with both feet pointing forward and your back heel lifted off the ground. Bend your knees, lowering until both legs form a 90-degree angle. Now pulse.


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Exercise Disclaimer

The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.